30:30 Interval Workout

Octane partnered with the experts at Athletes’ Performance (API) to develop an intense workout that lets your clients train like pro athletes. Designed by API Metabolic Specialist Paul Robbins, the unique 30:30 Interval routine builds stamina and cardio conditioning.

Octane Fitness 30:30 program from Octane Fitness on Vimeo.

Here's how 30:30 works:

• Five intervals consist of a 30-second sprint (typically anaerobic) and a 30-second recovery; these five cycles are performed consecutively
• You set the work and relief cycle resistance levels for your clients, which can be changed at any time during workout.
• During each interval, the program monitors the client’s heart rate and calculates a heart rate recovery score (average max heart rate minus average minimum heart rate) for each interval.
• Recovery cycle at steady state follows five intervals and can be set for 1, 2 or 3 minutes; then interval set repeats.
• The higher the HR recovery score, the faster the exerciser’s recovery and the better the cardio response and cardio fitness level.
• A low HR recovery score indicates lower fitness level; a declining or significantly lower HR recovery score than typical may indicate exhaustion or overtraining.
• Heart rate recovery scores within and between workouts can be tracked and evaluated over time to assess changes and adjust training.
• With customized feedback, 30:30 is ideal for benchmarking cardio fitness and setting goals, along with periodic fitness assessments to measure progress over time.
• You can use 30:30 to dramatically increase workout intensity and monitor response to boost stamina and anaerobic threshold; it is particularly helpful for endurance athletes.